For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
3 rounds for time:
30 weighted med ball sit-ups ADV: GHD
30 power snatches (25/35 kg)
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (6/9 kg) (2.7/3 m) in remaining time.
– Rest 1:00 between AMRAPs.
5 rounds for time:
15 chest-to-bar pull-ups
7 m handstand walk
AMRAP 12:
36 double-unders
6 squat cleans (35/50 kg)
For time:
40 burpee box-overs (M/L)
30 deadlifts (45/70 kg)
20 overhead squats
10 muscle-ups
GRACE
For time:
30 clean and jerks (43/61 kg)
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
10 rounds for time:
9 toes-to-bars
3 wall walks